F3 Workout Deck – YHC brought the deck of cards, gave it a shuffle, then cards were selected in groups of 4 to complete. Rules – complete the exercise shown, the number on the card is the # of reps. Face cards were 25 reps and Aces were 100. These were the cards Drawn:Karoake (around the courtyard)

Karaoke around the courtyard

Backward Lunge around the courtyard

90 sec High Plank

17 Derkins

9 Low, Slow Squats

3 (IC) High, Slow Flutter Kicks

High Knees around the courtyard

Sprint around the courtyard

25 American Hammers (IC)

25 Dimond Merkins

25 Dips

7 LBC’s

25 Merkins

100 SSH

7 Monkey Humpers

Sprint around the courtyard

25 Burpees

4 Carolina Dry Docks

100 Calf Raises

Butt Kickers around the courtyard

Sprint around the courtyard

10 Incline Merkins

100 2ct Flutter Kicks

Backward Run around the courtyard

4 Heels to Heaven

8 Merkins

25 Monkey Humpers

2 Hand Clap Merkins

Mosey back to the VSF

Merkin Circle – PAX took turns completing merkins increase reps each time around. Got up to 7 before time was called

Numberama, Namerama, Announcements, then YHC took us out

MOLESKIN

Wow, what a week and great finish to it! Surprisingly with all the rain we have seen this week, today was the first one where it was actually rain during the workout.

Great to have Yard Sale and Rounders out this morning. Yard Sale got his second workout in this week.

The Deck always bring its challenges. First there some exercises that we had to skip simple because we are not sure what they are. Also you never know what you are going to get. This time it was a little lower on the face cards.

Thanks everyone for a great week. I have final completed the challenge of Qing all week. Thanks also to my M for letting me go out on a Sunday to do this. It was a great way to celebrate 4 years with F3!

Merkin Count – 129 merkins + 25 Burpees

ANNOUNCEMENTS

Memorial Day workout for Daville will be a Hanover Wasteside Park @ 7am

A new 3rd F AO is launching on Zoom next Tuesday night @ 8. See pre-blast and slack